Ep. 23: The Method to Building a Fitness Routine
The Method to Building a Fitness Routine: Training Within Your Limits with Myles Reed
Episode twenty-three brings on Myles Reed, a certified personal trainer and creator of Mr. Method, who is currently applying to physical therapy school. Myles built his training philosophy around two ideas: tailoring a program to what an individual's body can actually handle, and treating consistency as a lifestyle rather than a short-term push. The conversation covers how he trains athletes differently by sport and position, the simplest ways to progressively overload without just adding more weight, and how he approaches nutrition and recovery in his own routine.
TAKEAWAYS
1. Assess before you load. Myles's core non-negotiable is figuring out what a person's body can actually do, including range of motion, mobility, and current ability. This is before adding weight or complexity.
2. Progressive overload doesn't have to mean adding weight. Slowing down your tempo, especially on the eccentric (lowering) portion of a lift, makes an exercise harder without touching the load. Full range of motion matters here too: half reps shortcut the stimulus that makes a muscle grow.
3. Train athletes based on what their sport actually demands, not a generic program. A quarterback needs fast reactive decision-making under pressure; an outfielder has more time to read and react, so lateral quickness and field coverage matter more. Position within a sport changes the training focus as much as the sport itself.
4. Keep nutrition simple and repeatable. Myles's own approach: a protein, a carb like rice, and a vegetable for lunch and dinner, a protein shake or fruit for breakfast. His advice to clients is the same: eat close to your schedule, avoid eating too late, and prioritize nutrient-dense foods over anything more complicated.
Pro Tip: Build a short recovery routine you'll actually stick to. Myles does a 10-15 minute full-body stretch after showering and rolls out before lifting. Neither takes much time, but doing them consistently matters more than doing an elaborate recovery routine occasionally.
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